If you’re struggling with your screen time and looking for ways to re-engage IRL, you should know that you’re not alone. Globally, the average daily screen time is roughly 5-7 hours per day, a statistic that has been steadily climbing since 2013, and even more exponentially in recent years. During the early pandemic, screen time served a crucial purpose of helping us remain connected with one another even in isolation, but with something so ubiquitous and integral to day-to-day life and interaction, it can be hard to strike a balance that preserves our mental and physical well-being.
As with anything, moderation is key, and screen time is no different. Excessive smartphone usage is not without its health consequences - common side effects range from physical ones such as headaches, neck pain, eye strain, and sleep disruption, to mental and emotional side effects like depression, anxiety, inattentiveness, and in some cases, even addiction or dependency. It’s easy to feel powerless when it comes to re-centering our energy and focus, but it’s never too late to start incorporating healthier habits and boundaries between what happens online and what happens in real life.
Just remember that we’re only human, so don’t beat yourself up if it takes some trial and error to get it right. Incorporating small changes one at a time can bring you just as close to your goals as dramatic transformations. Read on for some tips and tricks (that we’ve actually tried!) to aid you along the way.
1. Try…using an app
Using an app to combat screen dependency might sound a little counterintuitive, but the right one can work wonders. Onesec is a science-based focus app that tackles distraction at its root by prompting users to check in with themselves with a mindful breath before proceeding, rather than completely blocking or disabling distracting apps, which isn’t always effective. Remember: baby steps.
2. Go gray
One of the best ways to combat the temptation of our screens is to make them less appealing. It’s not a coincidence that social media apps are colorful and stimulating, which leaves our brains craving more and more dopamine - which we get hits of every time we open and engage with them. Read more about the science behind this simple hack at Vogue, and use this tutorial from Verge if you want to give it a shot.
3. Digital declutter
How many of us still get annoying push notification prompts for things we may have signed up for or downloaded and never used again? Guilty as charged. Just like our physical spaces, phones collect dust and debris too. Set aside some time to delete apps you no longer use, or edit your settings to reduce notifications and limit the ones you receive only to those that are absolutely necessary. Apps are designed not only to capture our focus but to hold onto it, and by eliminating opportunities for those distractions, we can reclaim our time inch-by-inch – and even save some storage too.
4. Switch it up
How you start and end your days heavily influences the quality of the days themselves, for better or for worse. Waking up and looking at your phone immediately can be a jarring and stressful experience coming out of a sleep state, which can keep your nervous system feeling frazzled. If you can, try a week of sleeping with your devices turned off in another room, and switching to an alarm clock (analog OR digital, whatever suits your fancy) to wake you up rather than relying on your cell’s alarm, and establishing no-phone zones wherever possible (for example, brushing your teeth and having a glass of water before switching it on in the morning, or turning it off by a certain time) that allow our systems to ground and reset to prepare for rest and renewal.
5. Escape into music
Singing and dancing are free and easy ways to lift your spirits. We’ve got you covered with a playlist by our friend and curator, Mia, to soundtrack your hangs. Featuring 100 handpicked songs spanning 5.5 hours, there’s a little something for everyone. Just press play and unwind.
6. Get Together
Speaking of unwinding…WYNK is a social drink, and a 1:1 balance of THC Seltzer to CBD is a social ratio. Stock up your fridge with the Get Together bundle, so you’ll have more than enough fizzy deliciousness to share. The next thing you know, you’ve forgotten your phone even exists - and the best part is, you and your friends even have a soundtrack to sip to (see #5).
